50 Squats A Day: Is It Enough To Do Anything?

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Doing more resistance training exercises like squats can be a good thing. Find out whether 50 repetitions a day is enough for your fitness goals.

If you make the exercise challenging enough so you reach a point where you can barely do the repetitions in between 2 sets of 25 squats and 6 sets of 9 repetitions, you can likely see some quadricep (front thigh) muscle growth.

People who don’t do any resistance training for their glutes (butt/bum) and hamstrings (back thighs) could see some muscle growth here too. However, squats mainly focus on your quadricep muscles.

One important thing to note is that you likely don’t want to do 50 heavy squats every single day. You likely need to implement rest days to give your muscles time to recover.

Besides that, squats can help you burn a few extra calories and potentially help you lose some weight. Keep in mind that your habits in other lifestyle areas like your diet need to be good enough to lose weight.

Doing 50 (weighted) squats a day can also offer improvements in bone density, mood, and sleep.

A well-rounded exercise routine would also include glute-focused resistance training, other weight lifting exercises, and cardiovascular workouts.

Is 50 squats a day effective?

Before dedicating your precious time to doing a challenge like 50 squats a day for 7 days, 30 days, or more, you want to know whether it can actually give the results you are looking for.

Find out what a squat routine like this can and can not do.

For building muscle

Squats are mainly a resistance training exercise that works leg muscles like your quadriceps. In simpler words, that means squats are mostly good for goals like growing and strengthening your muscles.

To make these things happen, you need to challenge the muscles with enough resistance and repetitions and give your body enough nutrients and rest.

If you can barely do the 50 squats in between 2 sets of 25 repetitions and 6 sets of 9 repetitions before your muscles fatigue, you can likely see some growth.

Since your legs are such strong muscles, you will likely have to make a few adaptations to make the 50-squat workout challenging enough.

More specifically, you likely want to do either weighted squats or one-legged variations like Bulgarian split squats or pistol squats.

Keep in mind that as you get stronger over time, you will likely have to increase the weight or how many squats you do to keep seeing leg muscle growth.

Will 50 squats a day make your bum bigger?

Many people do squats because they think it is a great glute (aka butt/bum) exercise but this is actually a common misconception.

Squats do work your glutes and hamstrings to some extent but they are mostly a quadricep (front thigh) exercise.

So if you don’t do any other exercises that work this area, doing 50 squats a day with enough resistance can make your bum slightly bigger.

However, if this is your main goal, you want to turn to hip hinge exercises like deadlifts, hip thrusts, and good mornings instead.

These will be more effective for training your glutes.

Should you do them every day?

Another concern with a 50 squats a day challenge is the every day part.

During resistance training exercises damages the muscles you mainly work. This is not as bad as it sounds because it starts a variety of internal processes that can make the muscles bigger and stronger.

That being said, your body still needs time to complete these processes. If you work the same muscles too soon, you can reduce the results you get.

That is why you generally don’t want to do 50 heavy squats every single day. Even training legs 3 times a week is typically considered to be often.

Will 50 squats a day help you lose weight?

Another popular reason why people consider implementing 50 squats a day is to get a nice before and after weight loss transformation.

To lose weight you need to get to a point where you need more energy to function than is coming in from food. When this is the case, your body starts using energy stores like body fat to get the remaining needs.

Squats can help with this process by increasing the energy (measured in calories) you burn. Both during the workout because of intenser movements and after the workout due to the extra muscle mass.

As a first example, a 155-pound (70 kg) person will burn around 10 calories while doing 50 bodyweight squats at a controlled pace.

While this is better than nothing, it should become clear that this is not the best exercise for short term weight loss. Even if you do more squats a day.

The long term effects of more muscle mass are hard to put into exact numbers.

Calories burned with 50 squats

Exactly how many calories you burn with a squat routine is hard to predict exactly. Especially when you start doing weighted squats.

This is because of reasons like your body composition, exactly how much weight you squat, your hormone levels, your exact speed, etc.

Below you can find some rough predictions about how many calories you burn with 50 squats. These assume the average person does 24 bodyweight squats and 12 weighted squats per minute.

Again, these are very rough estimations, the MET estimations for vigorous weight lifting do not even take the weight used into account. The actual numbers will likely look different in your situation.

Additionally, building muscle mass will help you burn more calories throughout the day.

Type Of Squat
Weight Person
50 Bodyweight Squats50 Weighted Squats
125 Pounds (56 kg)8 calories21 calories
155 Pounds (70 kg)10 calories25 calories
185 Pounds (83 kg)12 calories30 calories
215 Pounds (97 kg)13 calories35 calories
Calories burned with 50 squats

For muscle endurance

When you grow and strengthen muscles, you typically also improve endurance to some extent. That being said, you can also train in a specific way to improve quadricep endurance with squats.

More specifically, if you want to train muscle endurance with squats, you want to go for 3 to 6 sets of 25+ squats with a resistance where you can go on for a while.

This should make it clear that just doing 50 repetitions per workout is generally not good for this goal. For muscle endurance, you want to go more towards 200 squats a day or even more.

For general health

Building muscle and losing weight are great potential results of workout challenges but they are not the only things that matter. Something like doing 50 squats a day can also improve your general health.

To figure out whether a routine like this comes close to being good enough for general health, it can be helpful to take a look at certain exercise guidelines.

The Office of Disease Prevention and Health Promotion recommends the following exercise guidelines to adults (1):

  • Moving more and sitting less throughout the day
  • At least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity a week. Preferably spread throughout the week.
  • You can gain additional health benefits by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.
  • Muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week.

The quadricep, glute, and hamstring muscles you work with squats do count as major muscle groups. However, your upper body still has important muscles too.

Additionally, 50 squats a day will not do much in terms of cardiovascular health.

So while these 50 leg exercise repetitions are a good start to a full-body resistance training workout, they are not good enough to count as a “healthy” movement routine.

What happens if you do 50 squats a day for a month?

Squats are not always the greatest for these but they do offer some more general health benefits to a certain extent.

Considering this and the information above, some of the following things can happen if you do 50 squats a day for a month:

  • You may build quadricep muscle and potentially some glute and hamstring muscle if you use enough resistance and recover quickly enough (every other day is even better)
  • You could see some weight loss if your lifestyle habits in areas like your diet are good enough
  • Your mood may improve slightly
  • Walking around and climbing stairs could feel easier
  • You may get sore muscles
  • Your bone density may get better
  • You may sleep a bit better

Again, keep in mind that heavy and one-legged squats are challenging for your leg muscles. You likely want to take rest days instead of doing the 50 squats every single day.

50 squats a day for a week before and after

Besides the more theoretical information above, you may also want to see what the before and after from someone who tries doing a challenge like this.

Sam from the Youtube channel SamButDifferent did 50 squats a day for a week. You can check out her results in the video below.

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How many calories does 50 squats burn?

Some very rough estimations are that the average person burns around 8 to 13 calories while doing 50 bodyweight squats and 21 to 35 calories while doing 50 weighted squats. Your actual numbers will likely vary due to differences in things like how much muscle mass you gain.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.